410 W Geer St, Durham, NC 27701 (919) 907-1233

More Than A Mouthful

CFD HALLOWEEN PARTY is this Saturday at 7pm!

RSVP here

WOD for Monday 102212Click Here For Today’s Schedule
Clean and Jerk
Establish 1RM
–Rest–
AMRAP in 15 minutes:
10 Overhead Reverse Alternating Lunge (45/35)
15 Situps
20 Double Unders

Post Clean and Jerk Loads and Workout Rounds to Comments
For the Clean & Jerk, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It is not necessary to work to failure.  It’s ok to leave something in the tank for next time.  You can power clean or full clean and push or split jerk.  Just get as heavy as you can for the day.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, see the video below for a demo of the lunges.  Note that each round is 10 steps total, not for each leg.  Perform situps on an Abmat and sub parallette jumps for DUs as needed. 

ENDURANCE WORKOUT tonight at 6pm!

Overhead Reverse Alternating Lunges (that’s a mouthful)

3 Comments
  1. Paul K Reply
    Man I like Mondays. C & J PR - 185#. Not sure I've ever tested them together for a 1RM before. METCON 7 rounds + 10 ORALs Rx. Actually had two rounds where I got all 20 DU reps unbroken. Of course, most rounds were done as 5 sets of 4 reps each, so it's a wash. Still. felt good.
    • Dave Reply
      If anyone can help putting up the decorations for the Halloween Party this Saturday, please shoot me an email. Thanks! dave@crossfitdurham.com
  2. Pingback: oral « Krellpw's Blog

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